BMR Calculator

BMR & Calorie Calculator

Use this calculator to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Select your gender, enter your details, and choose an activity level.

Basal Metabolic Rate 1672 calories/day at rest
Total Daily Energy Expenditure 2006 calories/day with activity

Calorie Goals

Maintain Weight
2006 cal/day
Mild Weight Loss (0.25 kg/week)
1756 cal/day
Weight Loss (0.5 kg/week)
1506 cal/day
Extreme Weight Loss (1 kg/week)
1006 cal/day
Mild Weight Gain (0.25 kg/week)
2256 cal/day
Weight Gain (0.5 kg/week)
2506 cal/day

What is a BMR Calculator?

A BMR Calculator (Basal Metabolic Rate) is a health tool used to estimate the number of calories your body burns while performing basic life-sustaining functions like breathing, circulation, and cell production. Essentially, it is the amount of energy you would expend if you stayed in bed all day without moving.

At Nexli Calculator, our tool uses advanced metabolic equations to help you understand your baseline caloric needs. Whether you are trying to lose weight, gain muscle, or maintain your physique, knowing your BMR is the foundation of any successful diet plan.

Why Use Our BMR Calculator?

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Accurate Calorie Targeting

Stop guessing how much to eat. Get a scientific baseline to determine your daily calorie deficit or surplus.

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Gender-Specific Logic

Our calculator adjusts for physiological differences between men and women to provide precise results.

✓

Activity Level Integration

Easily convert your BMR into TDEE (Total Daily Energy Expenditure) based on your lifestyle (Sedentary vs. Active).

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Completely Free

Nexli Calculator offers this fitness utility 100% free with no registration required.

BMR Calculation Formula

We use the Mifflin-St Jeor Equation, which is considered the most accurate standard for estimating BMR in modern clinical settings. The formulas differ by gender:

For Men

Metric Calculation

  • BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
  • *Men generally have a higher BMR due to higher muscle mass.

For Women

Metric Calculation

  • BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
  • *This formula adjusts for metabolic differences.

How to Use Our BMR Calculator

  • 1

    Enter Personal Details

    Input your Gender, Age, Height, and current Weight accurately.

  • 2

    Select Activity Level

    Choose your lifestyle (e.g., Sedentary, Lightly Active, Very Active) to calculate your total calorie burn (TDEE).

  • 3

    Calculate

    Click the button to see your BMR (calories at rest) and your Maintenance Calories (calories needed to maintain current weight).

Frequently Asked Questions (FAQ)

What is the difference between BMR and TDEE? ▼
BMR (Basal Metabolic Rate) is the energy used at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through physical activity and digestion.
How many calories should I eat to lose weight? ▼
A common guideline is to create a deficit of 500 calories below your TDEE to lose approximately 1 pound (0.45 kg) per week. Never eat below your BMR without medical supervision.
Does muscle mass increase BMR? ▼
Yes. Muscle tissue burns more calories at rest than fat tissue. Increasing your muscle mass through strength training will raise your BMR, helping you burn more calories even while sleeping.
Why does BMR decrease with age? ▼
As we age, our metabolism naturally slows down, and we tend to lose muscle mass. This reduces the amount of energy required to maintain basic bodily functions.
What is the Harris-Benedict vs. Mifflin-St Jeor equation? ▼
The Harris-Benedict equation is an older formula (created in 1919). The Mifflin-St Jeor equation (created in 1990) is considered more accurate for modern lifestyles and is the standard used by most health professionals today.
Is the Nexli BMR Calculator free? ▼
Yes, the Nexli BMR Calculator is 100% free to use for your health and fitness planning.

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